26 April 2022

METCON

Workout

@ 0:00 and every 3:00 until
27:00

complete

12 alt DB snatch
12 wall balls

*maintain steady pace on
machine for the remainder of
every 3:00 section

STRENGTH & CONDITIONING

Workout

Every 3:30 mins x 3 complete:

Hip Thrust x 10
SL RDL x 8 (per leg)

Then

Every 3:30 mins x 3 complete:

DB Renegade Rows x 10 (e/s)
OH DB Tricep Extension x 8

WOD (In 6 mins)
12 Pull ups
18 DB push press (2 x DB)
12 DB box step overs
40 DU/80 SU

Max Distance in remaining time

RAMADAN BOOTCAMP

Workout

In Team of 2:
Max Air Squats in 30min
P1: Air Squats
P2: 8 Push Ups
16 Slam Balls
*Score is total Air Squats